ほうれん草 vs 豆腐
任意の2つの食品を選択し、マクロ栄養素、ビタミン、ミネラルを並べて比較：100gあたり、1食あたり、またはカロリー正規化。
Nutritional Takeaways
Based on standard 100g edible portion comparison
Spinach (Raw) has fewer calories (energy) (23 kcal vs 83 kcal, 60 kcal less).
Tofu (Firm) provides 10.0 g vs 2.9 g in Spinach (Raw) (+7.1 g, +249%).
Spinach (Raw) provides 2.2 g vs 0.90 g in Tofu (Firm) (+1.3 g, +144%).
Spinach (Raw) provides 28.1 mg vs 0.10 mg in Tofu (Firm) (+28.0 mg, +28000%).
三大栄養素6 項目
Tofu (Firm) provides 83 kcal vs 23 kcal in Spinach (Raw) (+60 kcal, +261%).
Tofu (Firm) provides 10.0 g vs 2.9 g in Spinach (Raw) (+7.1 g, +249%).
Spinach (Raw) provides 3.6 g vs 1.9 g in Tofu (Firm) (+1.8 g, +93%).
Spinach (Raw) provides 2.2 g vs 0.90 g in Tofu (Firm) (+1.3 g, +144%).
Tofu (Firm) provides 5.3 g vs 0.39 g in Spinach (Raw) (+4.9 g, +1249%).
Tofu (Firm) provides 0.62 g vs 0.42 g in Spinach (Raw) (+0.20 g, +48%).
ビタミン12 項目
Spinach (Raw) provides 28.1 mg vs 0.10 mg in Tofu (Firm) (+28.0 mg, +28000%).
Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).
Both Spinach (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).
Spinach (Raw) provides 2.0 mg vs 0.01 mg in Tofu (Firm) (+2.0 mg, +20200%).
Spinach (Raw) provides 483 µg vs 2.4 µg in Tofu (Firm) (+481 µg, +20021%).
Spinach (Raw) provides 194 µg vs 19 µg in Tofu (Firm) (+175 µg, +921%).
Both Spinach (Raw) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.08 mg).
Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.05 mg).
Spinach (Raw) provides 0.72 mg vs 0.20 mg in Tofu (Firm) (+0.53 mg, +271%).
Both Spinach (Raw) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.07 mg).
Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.05 mg).
Both Spinach (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).
ミネラル7 項目
Spinach (Raw) provides 79.0 mg vs 9.0 mg in Tofu (Firm) (+70.0 mg, +778%).
Spinach (Raw) provides 558 mg vs 148 mg in Tofu (Firm) (+410 mg, +277%).
Tofu (Firm) provides 282 mg vs 99.0 mg in Spinach (Raw) (+183 mg, +185%).
Spinach (Raw) provides 2.7 mg vs 2.0 mg in Tofu (Firm) (+0.67 mg, +33%).
Spinach (Raw) provides 79.0 mg vs 37.0 mg in Tofu (Firm) (+42.0 mg, +114%).
Tofu (Firm) provides 121 mg vs 49.0 mg in Spinach (Raw) (+72.0 mg, +147%).
Tofu (Firm) provides 0.89 mg vs 0.53 mg in Spinach (Raw) (+0.36 mg, +68%).
脂質1 項目
Tofu (Firm) provides 0.79 g vs 0.06 g in Spinach (Raw) (+0.73 g, +1154%).